floFOCUS

Total Body

22-min

2 rounds:

• 10 each banded split squat
• 10 each banded in & out

4×4: back squat @rpe 8

for time: (18-min)

5 rounds

• 400m run
• 10 total db snatches
• 20 sit ups

optional cash-out: (2-4 rounds)

• 10 leg lift+20 total russian twist

HYROX (partner)

45-min

500m ski (split)

• Pa: 4 sled pushes
• pb: sandbag lunges

• pa: 12 wall balls
• pb: sandbag step ups

• pa: 3 sled pulls
• pb: 400m run

row: 500m (split)

600ft farmers carry (split)

You Go, I Go!

4 rounds w/partner

• 400m run (together)
• 20 power clean
• 400m run (together)
• 20 front squat

floLEVELs:

• level 1 (95/65)
• level 2 (115/75)
• level 3 (135/95)

Pull

24-min

3 sets: (keep light-moderate)

• 8 rdl (rpe 5-6)
• 10 mb/db hip thrust

5x4: deadlift @rpe 7.5-8 (+5-10lb)

for time: (16-min)

10-9-8-7-6-5-4-3-2-1

• push press
• box jump overs
• pull ups

HYROX

00:00-24:00 (4 rft)

• 600m Run
• 15 t2b
• 20 cal Ski
• 30 total sandbag zercher lunges

25:00-40:00 (amrap)

• 400m Run
• 12 burpees
• 15 Wall Ball Sit-Ups
• 20 russian kb swings
• 30-second Forearm Plank
• 30-second Right Side Plank
• 30-second Left Side Plank

floLIFT

4 sets :

• 1 power clean
• 1 front squat
• 1 squat clean
• 1 jerk

4 sets :

• 2 cleans
• 1 jerk

4 sets : (off rack)

• 3 front squats
• 2 jerks

*focus: receiving position*